All posts by Rebecca Bell
“WOD”
Push Press
2, 2, 2, 2, 2 (increasing)
Then
AMRAP in 15 Min of
30 DU’s (x3 Singles)
15 Power Snatch (75/53#)
15 Shoulder Press
Or
“BODY”
Tabata Ab Mat Sit Ups
Rest 1 Min
Tabata Mtn Climbers (L+R=1)
Rest 1 Min
Tabata V-ups (20/16#)
Then (immediately)
AMRAP in 16 Min of
20 Alt DB Snatch (35/25#)
20 Box Jumps (24/20″)
20 DB Shoulder Press
“Benchmark Wednesday”
Choose one of the following Benchmark Workouts:
“Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/93#)
Or
“Gren’s”
AMRAP in 34 Min of
100m Run
13 DB Thrusters (35/25#)
23 DB Deadlifts
9 Pull-ups
17 Push-ups
Happy Birthday to Robbie!
“WOD”
5×5 Deadlift @75%
Then
AMRAP in 14 Min of
30 Burpees
30 Backsquats (155/103#)
Or
“BODY”
Max Burpees in 5 Min
Then (immediately)
4 Rounds
25 Wall Balls (20/16#)
20 Deck Squats (25/15#)
15 Goblet Squats (53/35#)
Catalyst Warm-up (#3)
“WOD”
AMRAP in 12 Min of
12 OHS (115/73#)
12 Box Jumps (30/24″)
12 KBS (70/53#)
Then
Take 15 Min to find your 1 Rep MaxPower Snatch
Or
“BODY”
AMRAP in 30 Min of
200m Run
25 Alt DB Snatch
30 DB Step-ups (20/16″) (35/25#) (1=1)
35 KBS (53/35#)
Happy Birthday to Lisa C!
8:00am Partner WOD
9:00am Partner WOD
“Partner Workout”
AMRAP in 20 Min of
100m Run
20 Power Cleans (135/93#) (split as desired)
20 Push Jerks
100 DU’s (x2 Singles) (split as desired)
